Workout – Wednesday, June 8

0:00 – 11:00 General Warm-Up (11 min)
11:00 – 16:00 Specific Warm-Up (5 min)
16:00 – 36:00 Skill/Strength (20 min)
36:00 -39:00  Pre-WOD Break/Prep (3 min)
39:00 – 57:00 WOD (18 min)
57:00 – 60:00 Accessory/Cool Down/Clean up (3 min)
If you remember back to event 9 of the 2021 CrossFit Games, you know how spicy the combo of the bike and power snatches can be! While we aren’t looking for quite the same all-out sprint that was, we will see a descending rep scheme with a tiny bit of rest in between (Although this is more going to feel like just enough time to change weights.) Overall we are looking for a fast pace on the bike throughout the entire workout and snatch weight starting light, think something you could cycle unbroken, and work your way up to the weight you would use for Isabel.

Before the workout, we will work through some snatch complexes consisting of a high hang snatch, a hang snatch, a below the knee snatch, and a full snatch. The high hang will be the limiting factor here today and should force you to focus on technique over loading. Ideally, you will be squat snatching, but if you feel more comfortable working in the power position, that will also work.
Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity.

Athletes in all groups should aim to work at a moderate to high intensity on the work sets and recover as much as possible on the rest intervals! 

Athletes in this group should choose a Power Snatch weight that they can move well for each set keeping in mind that the weights will increase three times.
Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD. 

Athletes in all groups should aim to work at a moderate to high intensity on the work sets and recover as much as possible on the rest intervals! 

Coach good set-up and breathing to set athletes up for success!
GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win!

IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements! 

IS athletes should start light and challenge themselves with the weight increase in later rounds. 

This is a good time to practice technical movements like the Power Snatch while fatigued, breathing and bracing will be important after coming off the bike, especially as the weight increases.

WARM UP: 00:00 – 16:00 (16 MINS)

Minute 1: 10 PVC Pass Throughs + 10 Cossack Squats
Minute 2: :40 Bike (Increasing Pace)
1 RD
1. Snatch DL x 5
2. Down Shrug x 5
3. Down Shrug w/ elbows x 5
4. High Hang Muscle Snatch x 5
5. High Hang Power Snatch x 5
6.  High Hang Squat Snatch x 5

Skill/Strength: 16:00 – 36:00 (20 MINS)

Every 2:30 x 6
1 High Hang Snatch + 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch
Every 2:30 x 6
5 DBL DB Hang Snatch + 5 DBL DB Snatch

PRE-WOD BREAK/PREP: 36:00 – 39:00 (3 MINS)

WOD: 39:00 – 57:00 (18 MINS)

“Red Light, Green Light”
For Time:
25/20 Cal Bike
12 Power Snatches (75/55lb) (34/25kg)
-Rest 1 minute-
20/16 Cal Bike
10 Power Snatches (95/65lb)(43/29kg)
-Rest 1 minute-
15/12 Cal Bike
8 Power Snatches (115/75lb) (52/34kg)
-Rest 1 Minute-
10/8 Cal Bike
6 Power Snatches (135/95lb)(61/43kg)

“Remote Red Light, Green Light”
For Time:
25 Jump Squats
24 Alt. DB Snatches
-Rest 1 minute-
20 Jump Squats
20 Alt. DB Snatches
-Rest 1 minute-
15 Jump Squats
16 Alt. DB Snatches
-Rest 1 Minute-
10 Jump Squats
12 Alt. DB Snatches


POST WOD: 57:00 – 60:00 (3 MINS)

N/A1:00/Side Thread the Needle Stretch

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